WOD

The Open is finally here! Tonight the first open announcement will be broadcast on www.roguefitness.com. Tune in at 8pm to see what the workout is and which one of these CrossFit titans will emerge on top!

Once the workout has been published, we will be posting the signup sheet for the Saturday morning heats to perform 20.1. You don’t need to actually be signed up for the open to sign up to come in and do the workout! We encourage everyone to do the Open workouts regardless of their desires to be competitive.

Consistency is key, both in movement and attendance if you want to see good results!

WOD:
30 minute AMRAP:
25 abmat situp
20 box step up 24/20”
15 sumo deadlift high pull 95/65#
10 thruster
5 bar muscle up (10 knees to elbow)

Cooldown:
Walk it off and speculate what 20.1 will be!

The 2020 CrossFit Games Open is just around the corner and we have something fun planned for you all!

Be sure to catch the live Open announcement on Thursday night at 8pm on www.roguefitness.com!

This year we will be holding the Open workouts on Saturday mornings. The first Saturday (October 12th) we will be inviting the members of @CrossFit.Cadre to join us and the final Saturday (November 9th) we will head down to Hudson to join them!

We invite everyone to bring a brunch dish to share! We will have some tables out for all the munchies and as soon as your done wheezing from the workout, have at it! Drinks are welcome but please celebrate responsibly!

We encourage everyone to come participate, even if you don’t sign up for the Open! The workouts are still solid and the competitive environment can be good for all of us! Check out https://open.crossfit.com/ to find more information and register!

Be efficient with that jump rope!

WOD:
For time:
2-4-6-8-10
Power clean and jerk 135/95#
Burpee box hop 24/30”
*Each minute perform 15 double unders (30 single unders, 15 seconds of work tops!)

Post WOD:
3 sets of max reps strict pullup with a 5 second static hang between reps
*Rest up to 3 minutes between sets. Set yourself up to get at least 5 reps each set.

Some more new faces joining the mornings! Welcome to CLE Mike!

Strength:
8×5 deadlift
*Work from 60% to a heavy set of 5 with proper control.

Intervals:
2 rounds:
1 minute max calorie ski
2 minute rest
1 minute max calorie bike
2 minute rest
1 minute max calorie row
2 minute rest

Cooldown:
10 minutes stretching and loosening your hips, hamstrings and lower back

Podcast is online and on iTunes! Check out what we are doing this week!

Mobility:
Couch stretch and elevated pigeon to open up hips
Keg drill to open up thoracic spine

WOD:
“Nancy”
5 rounds for time:
400m run
15 overhead squat 95/65#

Cooldown:
200m walk
10 slow sumo foldovers

9am – WOD
10am – WOD

“Victoria”
Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.

The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27.

The workout was initially posted on Facebook by MyBoxLive with a call to athletes to do the workout in her memory on December 29, 2012 at their local boxes. The event creator posted the WOD with this comment: “I’m a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn’t help but think what if…I can only hope that I would have the courage to do what Victoria did.”

WOD:
5 rounds for time:
10 thruster 95/65#
14 box hop 24/20”
12 sumo deadlift high pull
12 burpee
27 kettlebell swing 53/35#